10 Daily Habits to Overcome Covid-19 Depression

Disclaimer: This article is meant for educational purposes only. Do not use information in this or any other article to self-diagnose or diagnose other people. If you feel that you or someone close to you may possess some of the characteristics mentioned in this or any other article on our blog and need help then please, consult a licensed mental health professional. This video is not a substitute for professional advice, but for general guidance.

The coronavirus pandemic is an epidemiological and psychological crisis. The sheer complexities of living in isolation, changes in our everyday lives, loss of jobs, financial distress, and sadness over the death of loved ones have the potential to affect many people’s mental health and well-being.

In this article, I will shed light on 10 daily habits to overcome Covid-19 depression;

1.      Reconnect with loved ones.

The pandemic has been hard on everyone; we have been in isolation and haven’t seen our loved ones as much as we would like to. 

However, just because you haven’t seen someone in a long time doesn’t mean that you are alone. Schedule a zoom call, have a socially distanced hangout, stream some movies online with your friends and family. Pandemic or not, you deserve to spend time with the people you love.

The pandemic held you back, but you can still, safely connect with your loved ones.

2.    Distract yourself. 

Has your life felt redundant? Are you tired of this monotonous lifestyle? Do you feel like you need to do something else?

Divert your mind and get creative. Pick up an activity that you’ve always found interesting but didn’t have the time to do. Whatever you choose, hobbies are self-rewarding activities that will give you a sense of pride and accomplishment. 

Creative expression is an amazing cathartic outlet for anxiety and depression. If you’re feeling down, try writing a poem or bust out your old set of oil paints or try your hand at knitting. Even if you’re creating for fun and not for an emotional outlet; anytime you’ve created something, your brain is flooded with dopamine; the chemical associated with reward and pleasure. Whenever you’ve completed something that you created, you’re going to feel great.

3.  Try Journaling.

Do you find it hard to stay motivated? Do you feel like your thoughts are all over the place? 

Journaling is an instrument that enables complex thoughts and feelings to be processed, which helps facilitate positive thinking and self-talk. By cleaning up your mental clutter, concentrating your mind on meaningful things, and creating awareness about your thoughts and feelings can increase awareness of anxiety and depression.

We can discover emotional triggers and discover effective techniques to prepare for them by keeping track of events and emotional responses.A journal allows us to detect negative thoughts and habits while also allowing us to practice positive self-talk.

4.      Use reminders to keep yourself on track. 

Do you find yourself feeling lost and not knowing what to do next? 

Keep reminders of tips that work for you on your phone or sticky notes around your home. Try making to-do lists of all the tasks that you need to get done for the day or week and check them off when you are done. Reward yourself in small ways every time you are satisfied with the progress you’ve made.  

5.      Exercise, Yoga, Meditation.

According to research conducted by Harvard University, depression manifests physically by causing disturbed sleep, reduced energy, appetite changes, body aches, and increased pain perception; all of which can result in less motivation to exercise. Exercise is an excellent technique to increase your heart rate. Staying active releases endorphins that are natural chemicals produced by the body that make you feel good. Remember to start small and take it slow.  

Research conducted by Harvard University states that yoga and meditation can be a very appealing way to help control symptoms for many patients suffering from depression, anxiety, or stress. 

Indeed, scientific research on yoga shows that mental and physical wellbeing are not only intertwined but practically similar. Yoga practice is increasingly being shown to be a low-risk, high-yield technique to improve general health.

6.      Limit your consumption of news.

Stay informed with current events, but find happy news. Nowadays, it seems like everywhere we turn we see negativity whether it’s our social media feed or you’re watching the news and everything seems negative and catastrophic. 

Yes, it is important to keep up with current events. Especially if your region is experiencing consistent changes in the public health guidelines and restrictions, but it’s just as important to find a place to ensure you’re not over-consuming. It might not seem like a big deal, but overexposure to the news can trigger your body to release stress hormones like cortisol. 

If you find yourself glued to the news, try to limit your consumption or read some positive current events. 

There are tons of sources available online that only post optimistic, happy news that is sure to brighten your day. 

Next time you’re having your morning coffee instead of watching the recent pandemic highlights. Try finding something cheerful to start your day off on a good note. 

7.      Indulge in self-care activities.

Do you feel tired of working constantly? Would you like to sit back and unwind? 

Self-care is important for your physical, mental, emotional, and spiritual well-being. Maintaining a healthy relationship with yourself, also known as self-love, necessitates self-care. It induces positive emotions, which increases self-confidence and self-esteem.

Self-care involves activities that make you feel happy, calm, loved, and healthy. Self-care activities range from skincare, drawing, watching a movie, reading, cooking, sleeping in, baking, etc. 

8.      Find simple sources of joy.

As Albus Dumbledore said, “Happiness can be found, even in the darkest of times, if one only remembers to turn on the light.” 

Find happiness in small things. Maybe it is watching your favorite show, going for a walk, listening to music, dancing, or singing to your favorite tunes. Find out what makes you happy and try to do it more often because you deserve to be happy. 

9.      Adopt healthy daily habits into your lifestyle.

 A healthy lifestyle is extremely important for our mental and physical well-being. 

Research conducted by Harvard University shows that a healthy, consistent sleep schedule has positive impacts on learning and memory and emotional well-being. If you practice some breathing techniques to meditate 30 minutes before bed, you won’t be able to keep your eyes open.

It’s important to maintain a healthy, nutrient-rich diet. Filling your body with vitamins and nutrients is good for you. Antioxidants are great for lowering anxiety and depression. Be sure to eat vitamin D-rich foods, like salmon and eggs, which help improve overall mood.

10.      Keep your surroundings clean and organized. 

When you’ve been stuck inside your house all-day it’s natural for things to get messy. 

Persons with clean households are healthier than people with dirty households, according to Keith, Ph.D., a research scientist and professor at Indiana University.

A clean and organized workspace encourages employees to be productive, reduces work-related stress, and saves time — especially because they spend less time looking for things. A clean and organized environment is great for efficiency.

If you struggle with staying on top of housework, try doing at least 15-20 minutes of cleaning every day while listening to your favorite music or watching a movie, you’d be amazed by what you can get done in such a short amount of time.

References;

Robert N. Kraft Ph.D.( September 26, 2019) Journaling for Health. Retrieved March 05, 2021, from

https://www.psychologytoday.com/us/blog/defining-memories/201909/journaling-health#:~:text=Tracking%20events%20and%20emotional%20responses,opportunity%20for%20positive%20self%2Dtalk.&text=Every%20so%20often%20we%20should%20read%20and%20re%2Dread%20our%20journal.

Harvard University. ( Published July 2013. Updated February 2, 2021) Exercise is an all-natural treatment to fight depression. Retrieved March 05, 2021, from

https://www.health.harvard.edu/mind-and-mood/exercise-is-an-all-natural-treatment-to-fight-depression

Ralph Ryback M.D. (July 11, 2016) The Powerful Psychology Behind Cleanliness. Retrieved March 05, 2021, from https://www.psychologytoday.com/us/blog/the-truisms-wellness/201607/the-powerful-psychology-behind-cleanliness

Harvard University. Sleep, Learning, and Memory. Retrieved March 05, 2021, from

http://healthysleep.med.harvard.edu/healthy/matters/benefits-of-sleep/learning-memory

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